Introduction.
I coach 3 mornings a week at a 25 meter pool with an average of 25 swimmers in 5 lanes. I coach 2 evenings a week at a 25 yard pool with an average of 12-14 swimmers in 5 lanes. Both workouts are for one hour. They are mixed groups with competitive swimmers, triathletes, and people who just want a good workout. Ages range from 20 to 87, with an occassional teen-ager dropping in. My emphasis is on techinique and pace. I swim 3 days a week with a coach at a Y pool. I use some sets that I learn from my coach, Laura Peter. I also write a workout for myself for Saturday mornings. The workouts that I coach are 2500-2800 meters for the fastest lane, scaled down for other lanes. In the yard pool, they are 2700-3000 yards for the fastest lanes. For my personal workouts, I aim for 2500 yards and try to boost it to 2700 in the fall.
Monday, Aug 25
This was a good workout. Swimmers did well on 3 x 100 for best average near the end.
They were tired, but happy, at the end.
Warm-Up (1000)
300 Swim free. 100 swim;100 25 swim/ 25 c.u.; 100 swim
200 Swim choice. 25 drill/75 swim. For fly, back, or free do 4 rt/4 lft
300 Pull. 100 w/ paddles; 100 w/o; 100 with
100 Breaststroke; 25 pull with fly kick/25 swim with 3 ct glide/25 with 3 fly k, 3 br k /25 swim
100 IM swim or drill
Main (1600)
Freestyle:
150 25 free, count / 50 free, count /75 free, count Rest 10 after each part
150 3x50 at same pace. On :45, :55, 1:00, 1:10, 1:40 (LANE 8: 2 x 50)
300 3 x 100 holding same pace. On 1:35, 1:55, 2:05, 2:20, 2:40 (LANE 8: 2 x 100)
200-300 50 Kick/50 Swim
300 3 x 100. Figure best average. On 1:45, 2:05, 2:15, 2:30, 2:50 (LANE 8: 2 x 100)
Choice:
200-400 (4-8) x 50. #1-2 recovery; #3- moderate pace
Cool-Down (100-200)
Easy swim
Monday, Aug 25
This was a good workout. Swimmers did well on 3 x 100 for best average near the end.
They were tired, but happy, at the end.
Warm-Up (1000)
300 Swim free. 100 swim;100 25 swim/ 25 c.u.; 100 swim
200 Swim choice. 25 drill/75 swim. For fly, back, or free do 4 rt/4 lft
300 Pull. 100 w/ paddles; 100 w/o; 100 with
100 Breaststroke; 25 pull with fly kick/25 swim with 3 ct glide/25 with 3 fly k, 3 br k /25 swim
100 IM swim or drill
Main (1600)
Freestyle:
150 25 free, count / 50 free, count /75 free, count Rest 10 after each part
150 3x50 at same pace. On :45, :55, 1:00, 1:10, 1:40 (LANE 8: 2 x 50)
300 3 x 100 holding same pace. On 1:35, 1:55, 2:05, 2:20, 2:40 (LANE 8: 2 x 100)
200-300 50 Kick/50 Swim
300 3 x 100. Figure best average. On 1:45, 2:05, 2:15, 2:30, 2:50 (LANE 8: 2 x 100)
Choice:
200-400 (4-8) x 50. #1-2 recovery; #3- moderate pace
Cool-Down (100-200)
Easy swim
